Saturday, May 19, 2007
6/3/07: Workouts, . Taper week-a plan is written below.
> Sunny Blende will talk to our 9am Tues group, Tues 6/12/07. See below
> Grete Waitz to be here 6/13/07 at 12:30pm at Embassy Suites. See info below.
> Updates on Brazil Nuts trip, David Champagne
>
NExt Tuesday, after Dipsea race,(612) for our 9am groups we will do easy recovery run and then meet at Dipsea Cafe where we'll brunch and SUNNY BLENDE, our club nutritionist will give short talk on the how to of nutrition on long runs, how the insulin and sugars relate to performance and more.
UPDATE on IRONMAN BRAZIL and our "Brazil Nuts" adventure to Ironman Brazil:(you can see the results on www.ironmanlive.com site.
Received an email from kevin on 5/26/07. Their bikes arrived a day late; cothes two days later and Linda's clothes went to Peru! So she had to buy shoes for the run. Otherwise they are having a good time and are ready for Sunday am event.
LINDA LINDSAY did a 12:27:23 for 15th in 40-44 div. She did a 1:42:22-6:27:59-4:17:02 splits. Linda is an awesome biker and it showed today. Her run was her best (amazing considering that she had to buy her shoes the night before the race due to her luggage ending up in Peru!. So a good day for her. She did not have much time to train due to juggling a tight job/homelife situation, and should be commended for her effort today. .The ability of this group to multi-task is awesome.
GAYLE SHIMOKAJI did a 1:38:13 swim, 7:21:22 bike; 5:00:35 run = 14:00:10 -2nd in 50-54!
Gayle also was lucky to train 3 days per week and had the stress of her mom being gravely ill. With so little time for her training her run portion did suffer, got a little spooked running in the dark; but heck, she got 2nd in 50-54 div!
After the race, she went with family to Patagonia, had a great time there, BUT then their flights were cancelled when it came time to return home. That meant all connecting flights had to be cancelled; paid a penalty and then had to buy New tickets to get home: the trip from hell - very costly!
KEVIN PORTER, did a 1:42:22 swim (w/linda) and 7:18:39 bike - 5:42:12 Run=14:43:13-13th in 55-59! He had his best swim; caught up with Gayle in the 112th mile; started with a good marathon race, but halfway through had severe stomach problems with vomiting. That blew apart his run. But, as always, Kevin's positive side prevailed and he had one heck of a time after the race exploring the Amazon.
At least we have their updates in. I'm only in the dark about Dave's situation: did he start?, Chip didn't work? Technical problems? We'll hear shortly what happened.
On 5/30/07: heard that Dave had to give up on his race due to flu! Hard to take. But I'm hoping to get him into something like Vineman Tri since that's not far off ; only needs to maintain his base. Kevin is doing Vineman to do the better time he knows he can do; by at least a half hour.
DAVE CHAMPAGNE had the flu on race day. HAd to cancel. But he philisophically put that bummer behind him and just looked ahead; did Escape from Alcatraz in 3:17:43 for 1030th place out of over 1500. He is also going to do Vineman now. Good on you Dave for looking ahead. He was such a spirit for the Brazil trip: motivated the group, had t-shirts , hats made with "Brazil Nuts" embroided on the apparel...Hope this next event turns out better!
Apparently the Amazon visit turned out to be quite the experience with pirahna fish, alligators, dolphins, a tour through the canopy and more...
MARIN MEMORIAL DAY RACES 10K went well for our group - update later. You can also see it on the www.buzzwordproductions.com site and probably Tamalparunners.org. An additional success was the Youth Races - good to see that entertaining event back.
> Avoid cramming for Dipsea and spread out/reduce the number of hill workouts. Remember we started the homwework back in Jan, Feb, March with Hill Repeats that provides the foundation for a hilly race;
> have your race morning eating, warmup ritual down. MMDR 10K will be good practice for establishing your routine, warmup, etc. and dealing with anxiety, or I should say anticipation.
> Last quality workout is about 10-11 days prior to race day, which is TH 5/31 - at track which works well with our schedule. So we put in a "Dipsea simulation workout" which went well.
> On weekend of 6/2, 6/3 I'd get in a "Normal" trail run without hills, a 10 miler , easy endurance. We're giving the hill trained legs recovery time for the big day: they have to be fresh, springy and ready for the big effort.
During taper week, mileage is reduced, but keep it steady pace: just cut it shorter. And you have extra rest days so you should be eager to run on Sunday.
Have confidence in the homework you put in over the first quarter of the year; stick with your game plan for running the course.
Show up on race day with a positive attitude, no doubts. If someone asks you how you are feeling, "I feel great, I love this race!" Don't get sucked in to a nervous , self-doubting mode - you did your homeowork, and you're going to hit a best time for yourself. Take charge of your race!
By Taper Week (week before the race) you know the "work is done" , "the hay is in the barn" - there is no "training" this week: just quick light workouts and gathering strength for the big Day. .
To take your mind off the upcoming race, get that project done you've been putting off so long. Should be able to stay awake and have a dialogue with your spouse this week...Hah!
I want you to have fun with this event, it's a great trail race with a long history- and you're part of it!
> 6/4. Mon: rest
> 6/5. Tue: few hills; we'll do out/back on Tenn Valley course that we use for TCRS in Feb. 3.5M followed by 5X 20"-30" hill repeats .
> 6/6/. Wed. rest
> 6/7. Th. reduced track session: quality stays on, volume low 4M total with warmup.
> 6/8. Fri. rest or 3M
> 6/9. Sat. rest
> 6/10. Sun. DIPSEA
I'll be on top of Cardiac least cheering you on.
6/5/07. Tuesday. 6:30am . TEMPO. At YMCA location.
6/5/07. Tuesday, 9am. HILL REPEATS. Tenn Valley site; church parking lot/fruit stand.
Don't worry, it will be appropriate for this week's taper.
6/5/07. Tuesday, 9am. HILL REPEATS. Ross Common.
Warmup run to Phoenix; 3 X 30" up dam road (B/B).
Mt. Baldy: 2 X 1' (B/B); then to:
Fish Gulch: 4 X 15" (B/B). then back to base of dam road by parking lot and and do 45" up dam road; return to base and do steady run back to Ross Common( Remember Wed is rest day.
6/7/07. Thursday, 7am & 9am. TRACK. ...taper workout for those running Dipsea and regular workout for those not running Dipsea.
See you on Sunday on top of cardiac. LOOKING AHEAD:
6/12/07. Tuesday. 9am. Tenn Valley group. Short recovery run from church parking lot; then we go to Dipsea Cafe and hear Sunny do her talk on nutrition and running, how our insulin affects everything we do, and fluids.
6/13/07. WED. 12:30pm. GRETE WAITZ to talk at Autodesk. Must "pre-reg."
Hazel informed me that this famous Norwegian runner and 9-time winner of NYCMarathon who is battling cancer, will be at Autodesk, 111McGinnis Pkwy (just past Embassy Suites) to give her talk and visit with the audience. Hazel is the designated contact and you must contact her in advance to obtain a badge. So contact : hazel@stridebystride.com - in advance. Should be an interesting session. ¶ 11:34 PM
> Sunny Blende will talk to our 9am Tues group, Tues 6/12/07. See below
> Grete Waitz to be here 6/13/07 at 12:30pm at Embassy Suites. See info below.
> Updates on Brazil Nuts trip, David Champagne
>
NExt Tuesday, after Dipsea race,(612) for our 9am groups we will do easy recovery run and then meet at Dipsea Cafe where we'll brunch and SUNNY BLENDE, our club nutritionist will give short talk on the how to of nutrition on long runs, how the insulin and sugars relate to performance and more.
UPDATE on IRONMAN BRAZIL and our "Brazil Nuts" adventure to Ironman Brazil:(you can see the results on www.ironmanlive.com site.
Received an email from kevin on 5/26/07. Their bikes arrived a day late; cothes two days later and Linda's clothes went to Peru! So she had to buy shoes for the run. Otherwise they are having a good time and are ready for Sunday am event.
LINDA LINDSAY did a 12:27:23 for 15th in 40-44 div. She did a 1:42:22-6:27:59-4:17:02 splits. Linda is an awesome biker and it showed today. Her run was her best (amazing considering that she had to buy her shoes the night before the race due to her luggage ending up in Peru!. So a good day for her. She did not have much time to train due to juggling a tight job/homelife situation, and should be commended for her effort today. .The ability of this group to multi-task is awesome.
GAYLE SHIMOKAJI did a 1:38:13 swim, 7:21:22 bike; 5:00:35 run = 14:00:10 -2nd in 50-54!
Gayle also was lucky to train 3 days per week and had the stress of her mom being gravely ill. With so little time for her training her run portion did suffer, got a little spooked running in the dark; but heck, she got 2nd in 50-54 div!
After the race, she went with family to Patagonia, had a great time there, BUT then their flights were cancelled when it came time to return home. That meant all connecting flights had to be cancelled; paid a penalty and then had to buy New tickets to get home: the trip from hell - very costly!
KEVIN PORTER, did a 1:42:22 swim (w/linda) and 7:18:39 bike - 5:42:12 Run=14:43:13-13th in 55-59! He had his best swim; caught up with Gayle in the 112th mile; started with a good marathon race, but halfway through had severe stomach problems with vomiting. That blew apart his run. But, as always, Kevin's positive side prevailed and he had one heck of a time after the race exploring the Amazon.
At least we have their updates in. I'm only in the dark about Dave's situation: did he start?, Chip didn't work? Technical problems? We'll hear shortly what happened.
On 5/30/07: heard that Dave had to give up on his race due to flu! Hard to take. But I'm hoping to get him into something like Vineman Tri since that's not far off ; only needs to maintain his base. Kevin is doing Vineman to do the better time he knows he can do; by at least a half hour.
DAVE CHAMPAGNE had the flu on race day. HAd to cancel. But he philisophically put that bummer behind him and just looked ahead; did Escape from Alcatraz in 3:17:43 for 1030th place out of over 1500. He is also going to do Vineman now. Good on you Dave for looking ahead. He was such a spirit for the Brazil trip: motivated the group, had t-shirts , hats made with "Brazil Nuts" embroided on the apparel...Hope this next event turns out better!
Apparently the Amazon visit turned out to be quite the experience with pirahna fish, alligators, dolphins, a tour through the canopy and more...
MARIN MEMORIAL DAY RACES 10K went well for our group - update later. You can also see it on the www.buzzwordproductions.com site and probably Tamalparunners.org. An additional success was the Youth Races - good to see that entertaining event back.
> Avoid cramming for Dipsea and spread out/reduce the number of hill workouts. Remember we started the homwework back in Jan, Feb, March with Hill Repeats that provides the foundation for a hilly race;
> have your race morning eating, warmup ritual down. MMDR 10K will be good practice for establishing your routine, warmup, etc. and dealing with anxiety, or I should say anticipation.
> Last quality workout is about 10-11 days prior to race day, which is TH 5/31 - at track which works well with our schedule. So we put in a "Dipsea simulation workout" which went well.
> On weekend of 6/2, 6/3 I'd get in a "Normal" trail run without hills, a 10 miler , easy endurance. We're giving the hill trained legs recovery time for the big day: they have to be fresh, springy and ready for the big effort.
During taper week, mileage is reduced, but keep it steady pace: just cut it shorter. And you have extra rest days so you should be eager to run on Sunday.
Have confidence in the homework you put in over the first quarter of the year; stick with your game plan for running the course.
Show up on race day with a positive attitude, no doubts. If someone asks you how you are feeling, "I feel great, I love this race!" Don't get sucked in to a nervous , self-doubting mode - you did your homeowork, and you're going to hit a best time for yourself. Take charge of your race!
By Taper Week (week before the race) you know the "work is done" , "the hay is in the barn" - there is no "training" this week: just quick light workouts and gathering strength for the big Day. .
To take your mind off the upcoming race, get that project done you've been putting off so long. Should be able to stay awake and have a dialogue with your spouse this week...Hah!
I want you to have fun with this event, it's a great trail race with a long history- and you're part of it!
> 6/4. Mon: rest
> 6/5. Tue: few hills; we'll do out/back on Tenn Valley course that we use for TCRS in Feb. 3.5M followed by 5X 20"-30" hill repeats .
> 6/6/. Wed. rest
> 6/7. Th. reduced track session: quality stays on, volume low 4M total with warmup.
> 6/8. Fri. rest or 3M
> 6/9. Sat. rest
> 6/10. Sun. DIPSEA
I'll be on top of Cardiac least cheering you on.
6/5/07. Tuesday. 6:30am . TEMPO. At YMCA location.
6/5/07. Tuesday, 9am. HILL REPEATS. Tenn Valley site; church parking lot/fruit stand.
Don't worry, it will be appropriate for this week's taper.
6/5/07. Tuesday, 9am. HILL REPEATS. Ross Common.
Warmup run to Phoenix; 3 X 30" up dam road (B/B).
Mt. Baldy: 2 X 1' (B/B); then to:
Fish Gulch: 4 X 15" (B/B). then back to base of dam road by parking lot and and do 45" up dam road; return to base and do steady run back to Ross Common( Remember Wed is rest day.
6/7/07. Thursday, 7am & 9am. TRACK. ...taper workout for those running Dipsea and regular workout for those not running Dipsea.
See you on Sunday on top of cardiac. LOOKING AHEAD:
6/12/07. Tuesday. 9am. Tenn Valley group. Short recovery run from church parking lot; then we go to Dipsea Cafe and hear Sunny do her talk on nutrition and running, how our insulin affects everything we do, and fluids.
6/13/07. WED. 12:30pm. GRETE WAITZ to talk at Autodesk. Must "pre-reg."
Hazel informed me that this famous Norwegian runner and 9-time winner of NYCMarathon who is battling cancer, will be at Autodesk, 111McGinnis Pkwy (just past Embassy Suites) to give her talk and visit with the audience. Hazel is the designated contact and you must contact her in advance to obtain a badge. So contact : hazel@stridebystride.com - in advance. Should be an interesting session. ¶ 11:34 PM
